Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Wild rice raw
  5. Compare
  6. Wild rice raw vs. Mussels

Wild rice raw vs. Mussels — In-Depth Nutrition Comparison

Compare

Summary of differences between wild rice raw and mussels

  • Wild rice raw has more copper, magnesium, zinc, fiber, vitamin B3, and vitamin B6; however, mussels is higher in vitamin B12, manganese, selenium, and iron.
  • Mussels covers your daily need for vitamin B12, 1000% more than wild rice raw.

These are the specific foods used in this comparison Wild rice, raw and Mollusks, mussel, blue, cooked, moist heat.

Infographic

Wild rice raw vs Mussels infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 9.9% 24% 252% 50% 73% 122% 48% 887% 489%
Contains more MagnesiumMagnesium +378.4%
Contains more PotassiumPotassium +59.3%
Contains more CopperCopper +251.7%
Contains more ZincZinc +123.2%
Contains more PhosphorusPhosphorus +51.9%
Contains less SodiumSodium -98.1%
Contains more CalciumCalcium +57.1%
Contains more IronIron +242.9%
Contains more ManganeseManganese +411.7%
Contains more SeleniumSelenium +3100%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 45% 30% 0% 0% 75% 97% 56% 57% 23% 3000% 0% 57% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +124.4%
Contains more Vitamin B5Vitamin B5 +13.1%
Contains more Vitamin B6Vitamin B6 +291%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +25%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +9000%
Contains more Vitamin B1Vitamin B1 +160.9%
Contains more Vitamin B2Vitamin B2 +60.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Mussels DV% diff.
Vitamin B12 0µg 24µg 1000%
Manganese 1.329mg 6.8mg 238%
Selenium 2.8µg 89.6µg 158%
Iron 1.96mg 6.72mg 60%
Copper 0.524mg 0.149mg 42%
Magnesium 177mg 37mg 33%
Zinc 5.96mg 2.67mg 30%
Fiber 6.2g 0g 25%
Carbs 74.9g 7.39g 23%
Vitamin B3 6.733mg 3mg 23%
Vitamin B6 0.391mg 0.1mg 22%
Phosphorus 433mg 285mg 21%
Cholesterol 0mg 56mg 19%
Protein 14.73g 23.8g 18%
Sodium 7mg 369mg 16%
Vitamin B1 0.115mg 0.3mg 15%
Vitamin C 0mg 13.6mg 15%
Vitamin B2 0.262mg 0.42mg 12%
Vitamin A 1µg 91µg 10%
Calories 357kcal 172kcal 9%
Choline 35mg 6%
Vitamin E 0.82mg 5%
Fats 1.08g 4.48g 5%
Potassium 427mg 268mg 5%
Folate 95µg 76µg 5%
Polyunsaturated fat 0.676g 1.212g 4%
Saturated fat 0.156g 0.85g 3%
Vitamin K 1.9µg 2%
Vitamin B5 1.074mg 0.95mg 2%
Monounsaturated fat 0.159g 1.014g 2%
Calcium 21mg 33mg 1%
Net carbs 68.7g 7.39g N/A
Sugar 2.5g N/A
Tryptophan 0.179mg 0.267mg 0%
Threonine 0.469mg 1.025mg 0%
Isoleucine 0.618mg 1.036mg 0%
Leucine 1.018mg 1.676mg 0%
Lysine 0.629mg 1.779mg 0%
Methionine 0.438mg 0.537mg 0%
Phenylalanine 0.721mg 0.853mg 0%
Valine 0.858mg 1.04mg 0%
Histidine 0.384mg 0.457mg 0%
Omega-3 - EPA 0g 0.276g N/A
Omega-3 - DHA 0g 0.506g N/A
Omega-3 - DPA 0g 0.044g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
24% 4% 7% 61% 3%
Protein: 23.8 g
Fats: 4.48 g
Carbs: 7.39 g
Water: 61.15 g
Other: 3.18 g
Contains more CarbsCarbs +913.5%
Contains more ProteinProtein +61.6%
Contains more FatsFats +314.8%
Contains more WaterWater +688%
Contains more OtherOther +107.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
28% 33% 39%
Saturated fat: Sat. Fat 0.85 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 1.212 g
Contains less Sat. FatSaturated fat -81.6%
Contains more Mono. FatMonounsaturated fat +537.7%
Contains more Poly. FatPolyunsaturated fat +79.3%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/nutrients
  2. Mussels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174217/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.